Heart Healthy Foods: Eating for a Healthy Heart
Heart disease remains one of the leading health concerns in New Zealand and worldwide — and diet is one of the biggest lifestyle factors you can influence. While food isn't the whole picture, certain foods and eating patterns are consistently associated with better heart health. Here's a general guide.
Eating Patterns That Support Heart Health
Research consistently points to a few patterns (like the Mediterranean style of eating) being good for the heart. The common threads:
- Plenty of vegetables, fruit and whole grains
- Healthy fats over saturated and trans fats
- Lean proteins and oily fish
- Less processed food, added sugar and excess salt
Heart-Healthy Foods to Include
- Oily fish — salmon, mackerel, sardines, for omega-3s
- Vegetables and fruit — especially leafy greens and colourful produce
- Whole grains — oats, brown rice, wholegrain bread
- Legumes — beans, lentils, chickpeas
- Nuts and seeds — in moderation
- Olive oil — a heart-healthy fat source
- Lean proteins — chicken, fish, and plant proteins
What to Limit for Heart Health
- Excess salt — linked to blood pressure; watch processed foods
- Trans fats — found in some processed foods
- Too much saturated fat — keep moderate
- Added sugar and sugary drinks
- Excess alcohol
The Role of Sodium
Salt deserves a special mention — many people get far more than they need, mostly from processed and takeaway foods. Choosing meals made from whole ingredients with sensible seasoning helps keep sodium in check. Our meals are made from whole-food ingredients and show their sodium content on the nutrition panel, so you can monitor it.
The Pattern Matters Most
As with most nutrition, no single food makes or breaks heart health — it's the overall pattern over time. A diet rich in whole foods, vegetables, healthy fats and lean protein, and lower in processed food and salt, supports a healthy heart. That's the pattern our meals are built around.
Frequently Asked Questions
What foods are good for your heart?
Oily fish, vegetables, fruit, whole grains, legumes, nuts and olive oil are commonly recommended.
What foods are bad for your heart?
Excess salt, trans fats, too much saturated fat, added sugar and excess alcohol.
Is salt really that important for heart health?
Excess sodium is linked to blood pressure. Whole-food meals help keep it in check versus processed options.
Does diet alone determine heart health?
No — it's one important factor alongside exercise, not smoking, and other lifestyle elements. See your doctor for personal advice.
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General information only, not medical advice. For heart-health concerns, consult your doctor.
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